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2. AreaAerobicCoreUpper BodyLower Body ExercisesRunning; Cycling; Rowing; Skipping Sit ups; Plank; Leg Raises; Medicine ball Lateral pull downs; Seated row; Bicep curls; Push ups Lunges; Squats; Step ups; Hack Squats; Calf raises TestBeep TestSit Up TestFlexed Arm Hang; Grip Test Standing Broad Jump ImprovesAerobic CapacityCore strengthUpper body; Arm strength; grip strength Leg strength ExamplesLose weight; Feel physically better; Run for longer during games Balance & Agility (all sports); Sprinting (AFL, netball, hockey, soccer, rugby); Hold position(dance, gymnastics) Tone arms; Contest ball (netball, rugby); Hit ball (hockey, baseball, cricket, golf) Kicking (AFL, soccer); Leg drive (rugby); Body position (hockey, surf, skateboard); Jump & step (netball, dance); Finning (bodyboard)

3. Aerobic Warm Up Improves Aerobic Capacity Beep Test Your sport Or General Fitness Examples *Lose weight * Feel physically better *Run for longer during matches without getting tired * run for long periods of time during my games

4. Lunges Squats Standing Long Jump Test Improves leg strength Your sportExamples *Kicking (AFL, soccer) *Leg drive (rugby) *Body position (hockey, surf, skateboard) *Jump & step (netball, dance) *Finning (bodyboard)

5. Sit Ups Sit up Test Improves core strength Your sportExamples *Balance (all sports) *Agility (all sports) *Sprinting (AFL, netball, hockey, soccer, rugby) *Hold position(dance, gymnastics)

6. Lateral Pull Downs Seated Row Biceps Flexed Arm Hang Test & Grip Test Improves arm & grip strength Your sport Examples *Tone arms *Contest ball (netball, rugby) *Hit ball (hockey, baseball, cricket, golf)